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Posts Tagged ‘High Intensity Training’

Your High Intensity Weight Training Routines For The Beginner

With the many weight training equipment programs and weight training routines available to us , a lot of them end up bringing us to disappointment when we hit that solid concrete wall referred to as our plateau. At this point many will begin to push harder , change up exercises with more sets and reps, not understanding that long  endured workouts , with multiple sets , high reps and split routines are the very cause of reaching a plateau sooner than anticipated.

It is probably inevitable for all of us to experience a plateau at some point in our weight training routines , but when we hit that point, all depends on duration and frequency. I shall explain what I have learned through HIT (High Intensity Training)

Duration You have your calves , thighs and hips, waist, arms, shoulders and neck, back, chest. Each muscle or group of muscles should be exercised at least 2 times per week , for  someone well advanced only once per week, at the least.

As a beginner or intermediate , the total amount of exercises per workout should be from 8-12 exercises, if you are an advanced body builder, a minimum of 7 exercises. Seems kinda low , well let me tell you, HIT, you will find very intense. Each exercise in your weight training routines will be performed slow and smooth , with GOOD! form , no swaying , swinging , no momentum reps. Try for 4 seconds positive and 4 seconds negative for approx 60-90 seconds per set at 8-12 reps. No more than 30 sec -40 sec-between sets.

You will do only one set of each exercise but they must be done to momentary muscular failure. This I explain in a previous post titled High Intensity Training. Followed correctly in these instructions, the weight training routines that I show here should take no more than 25 min for all 12 exercises. When using the weight training equipment during HIT, exercise with caution as intensity will increase.

Frequency Frequency will start with 2 week increments with 3 workouts per week or 6 workouts per 2 weeks, Monday, Tuesday , and Wednesday of each week.. If results are not seen, reduce your frequency to 2 workouts per week. As you progress after 6 weeks you will  implement one workout day (Wednsday) of the first week as NTF- “NOT TO FAILURE”.

After 6 weeks you will drop the NTF workout on the first Wednesday and only workout 5 times in 2 weeks. Now after another 6weeks, the second Wednesday becomes NTF, your frequency is now down to 4 workouts to failure and one NTF. Then as, you still progress after another 6 weeks begin to drop the amount of exercises to 10 per workout.

Make another reduction with each 6 week period in relation to the pattern discussed and you will begin to implement your weight training routines only 3 times per 2 week period with only 8 exercises per workout after 48 weeks. With this schedule followed , you WILL see advanced muscle growth. This workout is very intense but will give max muscle growth in the least amount of time stimulant free. Relate the to the schedule and weight training routines below.

The Weight Training Routines

Beginners routine #1 ( Weeks 1-6 with first 2 weeks lighter resistance and NTF)

1. Leg curl
2. Leg extension
3. Leg press
4. Straight arm pullover-one dumbbell
5. Bench press
6. Bent over row-barbell
7. Over head press-barbell
8. Bicep curl
9. Tricep extension-1dumbbell
10. Wrist curl
11. Standing calf raise
12. Standard crunch

The beginners first week of this program should be a lighter resistance than needed to go to momentary muscular failure. He should perform only exercises 1-8 during this week and focus on perfect form achieving 12 reps without going to failure. In the second week of your weight training routines you will include exercise #9 on Monday then exercises#11 and#12 on Wednesday. Move closer and closer to failure by adding resistance at each exercise. When the third week comes you should be ready to go to momentary muscular failure as you utilise all your weight training equipment.

Beginners Routine #2 ( weeks 7-12)

1. Leg Curl
2. Leg extension
3. Leg press or Squat
4. Standing calf raise
5. Bench press -barbell
6. Bent over row
7. Lateral Raise *
8. Shoulder Shrugs *
9. Bent arm fly-dumbbell*
10. Tricep extension
11. Bicep curl
12. Standard crunch

Note: *= new exercise

For weeks 7-12 of your weight training routines as you can see in routine #2 you will replace exercise#7,8,9 with the 3 new exercises listed. Now you will make each exercise on your first  Wednesday workout NTF (not to failure).

Beginners Routine #3  (weeks 13-18)

1. Squat with barbell*
2. Straight-arm pullover /one dumbbell
3. Stiff legged dead-lift / barbell*
4. Lateral raise / dumbbell
5. Bench pres / barbell
6. Shoulder shrug / barbell
7. Bent-arm fly / dumbbell
8. Tricep extension / one dumbbell
9. Bicep curl / barbell / curl bar
10. Wrist curl / barbell
11. Reverse Trunk curl on floor*
12. Side bend with dumbbell*

note: *= new exercise

For weeks 13-18 of your weight training routines as shown in routine #3 you will replace exercise #1,3,11,12 with the 4 new exercise listed. Now you will drop the first Wednesday workout completely and work out 5 days in 2 weeks instead of 6 days. As shown in the chart below.

Beginners Routine #4(weeks 19-24)

1. Squat with barbell / Leg press
2. Leg-curl
3. Leg Extension
4. Seated calf raise
5. Bench press /Bent-arm fly
6. Shoulder shrug
7. Overhead press/barbell
8. Reverse curl/barbell/curl bar*
9. Tricep push down/lat machine*
10. Negative Chin Up*
11. negative dip*
12. Reverse wrist curl/barbell/curl bar*

note : * = new exercise

For weeks 19-24 as shown in routine #4 you will replace exercises #4,8,9,10,11,12, With the six new exercises listed. You will notice exercise #1 and #5 have 2 exercises listed , just alternate them each day, e,g, Monday – Squat and Leg press, Wednesday – Bench press and Bent arm fly, Friday – Squat and leg press. Now you will make each exercise on the second Wednesday NTF. You will be getting much stronger by this time so you must do less exercise. Even though you are  doing less exercise , you are still using your weight training routines to the fullest intensity during HIT.

The chart below will help you understand the schedule easier and show you how to reduce your HIT duration.

At the end of this 6 week program you will have completed 24 weeks of HIT. Now it is time to take a break  for recovery. You will break for 9 days from your weight training routines and then you will be ready for the intermediate level. You will find the intermediate routines in an added post on this site Weight Training Equipment Today. So…during your weight training routines….Work Hard Be STRONG!!

Ronnie Coleman “Light Weight Baby”

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